Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	73.5% 96g	130g per day for Men 19-50 years
Sugars	52% 37.7g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 37.7g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	116% 44g	38g per day for Men 19-50 years
Protein	41.3% 23g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	482% 4334μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	503% 6.03mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	518% 6.74mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	542% 86.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	681% 8.85mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	662% 2647μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	220% 1322IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	150% 1500mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1904% 152mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.5% 151mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	203% 3044mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	618% 68mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin A, 14.3 times more Vitamin B1, 6.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 13.2 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 60.2 times more Vitamin B5, 261 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 5.4 times more Calcium, 10.1 times more Iron, 255.7 times more Sodium and 3.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.1 times more Copper, 8.6 times more Magnesium, 9.5 times more Manganese, 30.4 times more Phosphorus, 4.3 times more Potassium and 36 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 3.6 times more Carbohydrate and 3.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 47.4 times more Fat, 27 times more Saturated Fat, 3.5 times more Omega 3, 100.3 times more Omega 6, 4.3 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.